Clangin' and Bangin'

[Poon Goon]

2/18/25 W7 D2

High bar squat
300x5x3

Trap bar shrug
3 sets of 13

Ez curl
3 sets of 12

Hammer curl
3 sets of 13

 

[Poon Goon]

2/19/25 W7 D3

Lat pulldown
3 sets of 14

Bent row
3 sets of 11

Bench
205x6
245x5
285x4
305x3
325x5x2

DB skull
3 sets of 13

Cable crossbody
3 sets of 13

 

[Poon Goon]

2/20/25 W7 D4

Deadlift
275x4
325x4
375x3x4

Squat
300x5x3

Shrug
3 sets of 13

Incline curl
3 sets of 11

Concentration curl
3 sets of 11

 

[Poon Goon]

2/21/25 W7 D5

Shoulder PT

Lateral raise
3 sets of 11

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 13

Straight arm pulldown
3 sets of 12

Bench
205x4
245x4
285x8x5

 

[Poon Goon]

2/24/25 W8 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x5x5

Pressdown
3 sets of 12

Overhead ext
3 sets of 13

Extended rom lateral
3 sets of 13

Ran out of time due to work calls

 

[Poon Goon]

2/25/25 W8 D2

High bar squat
305x5x3

Trap bar shrug
4 sets of 12

Ez curl
3 sets of 12

Hammer curl
3 sets of 14

Had a gift card to burn so I bought a $20 ARM BLASTER to somewhat mimic preacher curls. It was pretty uncomfortable and my arms don't feel particularly blasted

 

[Poon Goon]

2/26/25 W8 D3

Lat pulldown
3 sets of 13

Bent row
3 sets of 12

Bench
225x5
265x4
285x3
345x2x4

DB skull
3 sets of 11

Cable crossbody
3 sets of 13

 

[Poon Goon]

2/27/25 W8 D4

Deadlift
225x3
275x3
325x3
365x4x3

Seated DB shrug
3 sets of 15

Incline curl
3 sets of 12

 

[Poon Goon]

2/28/25 W8 D5

Shoulder PT

Lateral raise
3 sets of 12

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 13

Straight arm pulldown
3 sets of 13

Bench
205x5
245x4
285x3
325x5x3

Overhead cable ext
3 sets of 12

Tomorrow marks four years since I got back into lifting and took it seriously. Of course I'd like to be stronger, but I'm happy with the progress I've made. Best thing is that it has become a good habit that I don't see myself giving up on. Probably always consider myself as an "advanced beginner" lifter and hopefully I'll keep learning what works best for me.

 

[KnightTemplar]

2/28/25 W8 D5

Shoulder PT

Lateral raise
3 sets of 12

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 13

Straight arm pulldown
3 sets of 13

Bench
205x5
245x4
285x3
325x5x3

Overhead cable ext
3 sets of 12

Tomorrow marks four years since I got back into lifting and took it seriously. Of course I'd like to be stronger, but I'm happy with the progress I've made. Best thing is that it has become a good habit that I don't see myself giving up on. Probably always consider myself as an "advanced beginner" lifter and hopefully I'll keep learning what works best for me.

Happy Iron Anniversary, bro.

 

[Poon Goon]

3/3/25 W9 D1

Shoulder PT

Bench
205x5
245x4
285x3x2
305x3x2

Pressdown
3 sets of 13

Overhead ext
3 sets of 10

Extended rom lateral
3 sets of 13

Seated row
3 sets of 12

 

[Poon Goon]

3/4/25 W9 D2

High bar squat
310x5x3

Trap bar shrug
4 sets of 12

Ez curl
3 sets of 12

Hammer curl
4 sets of 10

 

[Poon Goon]

3/5/25 W9 D3

Bench
205x5
245x4
285x2x2
325x2
365x1
405x1x3

Lat pulldown
3 sets of 10

Bent row
3 sets of 10

DB skull
3 sets of 12

 

[Poon Goon]

3/7/25 W9 D4

Deadlift
295x3
335x3
365x3x2
385x3x2

Shrug
4 sets of 12

Incline curl
3 sets of 12

Concentration curl

 

[Poon Goon]

3/10/25 W10 D1

Shoulder PT

Bench
205x5
245x4
285x3x2
305x3x5

Pressdown
3 sets of 12

Overhead ext
3 sets of 11

Extended rom lateral
3 sets of 11

Tweaked my back on deadlift Thursday so I skipped Friday. Wasn't fully braced when I started the lift. Luckily it looks like it was just a little muscle soreness.

 

[Poon Goon]

3/11/25 W10 D2

Squat
235x5x3

Seated trap bar shrug
5 sets of 10

Ez curl
3 sets of 10

Hammer curl
4 sets of 11

Squats were basically loaded stretches. High bar squat experiment has me a little fucked up in a couple of areas and it's stuck with me a couple of weeks now.

 

[Poon Goon]

3/12/25 W10 D3

Lat pulldown
3 sets of 11

Bent row
3 sets of 11

Bench
205x3
245x3
285x3x2
325x3x2
345x3x2

DB skull
3 sets of 13

Crossbody lateral
3 sets of 12

 

[Natural Order]

Gooner gone wild over the last 4 years.

Nicely done mate. Quite the log/thread you have here. Congrats on setting some goals and acheiving.

Why no commentary in the War Room lately? I laugh hard at your stuff.

Cheers

 

[Poon Goon]

Gooner gone wild over the last 4 years.

Nicely done mate. Quite the log/thread you have here. Congrats on setting some goals and acheiving.

Why no commentary in the War Room lately? I laugh hard at your stuff.

Cheers

Got thread banned from the NFL thread for saying "fuck the Lions". Guy that did it was a known pussy when it comes to sports, but I realized that it actually kinda pissed me off. Turned me off to posting here and I haven't missed it. Only post here because it's a good way to track progress or lack thereof.